EPA, phosphatidylserine, and choline are the top three substances for enhancing neuron function and integrity.

“In fact, many of the studies that have looked at the effectiveness of these compounds have looked in people that are suffering from mild or even severe cognitive decline. And while the outcomes of those studies vary, given the interest in maintaining brain function, given the fact that we don't make new neurons throughout our entire life, and given that everybody has to eat, these are quality healthy foods that we should all be ingesting anyways. And it's clear that they can support brain function to some degree or another.”

“EPA, in particular, omega-3 fatty acids, phosphatidylserine, and choline, those three things I would list off as the top three things for enhancing neuron function, and the integrity of neurons in the short and long-term.”

“all of the things I listed out, whether or not it's EPAs, whether or not it's phosphatidylserine, whether or not it's choline, whether or not it's the various compounds that are in berries, et cetera, all of those can be extracted from food.”

“all of the things I listed out, whether or not it's EPAs, whether or not it's phosphatidylserine, whether or not it's choline, whether or not it's the various compounds that are in berries, et cetera, all of those can be extracted from food. There is not any law that says that you have to get them from supplementation. Supplementation can help you get to the very high levels of those things, if you want to work on the higher end, if that's right for you.”

“But omega-3s, the EPAs, phosphatidylserine, and choline, it's obvious are going to improve brain function. How much they will improve brain function probably depends on how well your brain was working previously.”

“And the reason I made this list, the reason that I emphasize these things in this particular order is that they support the structure of neurons. They support the structure of the other cells of the brain that make up our cognition and that are important for our focus and our ability to remember things and so forth. And they are less so in the category of so-called modulatory effects. They will also have modulatory effects on sleep, on inflammation or reducing inflammation throughout the body, on cardiovascular function. All of which I believe are positive effects at least what the literature tells us is that none of these compounds are harming other systems of the body provided they are taken at uh reasonable levels.”